Three-Bean Chili with Vegetables
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Ingredients
1 ½ tablespoons canola oil
2 cups chopped onion
⅔ cup chopped carrots
4 garlic cloves, minced
4 cups water
2 cups frozen whole grain corn
1 cup chopped red bell pepper (about 1 large)
1 cup chopped zucchini
2 tablespoons chili powder
2 teaspoons dried oregano
2 teaspoons ground cumin
¾ teaspoon salt
2 cans shredded tomatoes (28 oz each)
2 cans of pinto beans (16 oz each), rinsed and dried
2 cans of beans (16 oz each), rinsed and dried
2 cans of black beans (15 oz each), rinsed and dried
1 can unsalted tomato paste (6 oz)
1 ½ tablespoons rice vinegar
1 ½ teaspoons to 1 tablespoon finely chopped chipotle chili, preserved in adobo sauce
1 cup chopped fresh cilantro
1 cup (4 oz) grated low-fat cheddar cheese
1 cup low-fat sour cream
To make
Chipotle chili gives this chili a subtle smokiness and a touch of piquancy. We also like the taste of three types of beans. Prepare this hearty meal, suitable for children, for two days in advance. If necessary, dilute it with a small amount of water when reheating.
Heat the oil in a large roasting pan over medium-high heat. Add the onion, carrot and garlic; simmer for 5 minutes. Add 4 cups of water and the following 12 ingredients (including tomato paste); bring to a boil. Cover, reduce the heat and simmer for 25 minutes or until the carrots are tender, stirring occasionally. Add the vinegar and chipotle. Top with fresh coriander, cheese and sour cream.
Heat the oil in a large roasting pan over medium-high heat. Add the onion, carrot and garlic; simmer for 5 minutes. Add 4 cups of water and the following 12 ingredients (including tomato paste); bring to a boil. Cover, reduce the heat and simmer for 25 minutes or until the carrots are tender, stirring occasionally. Add the vinegar and chipotle. Top with fresh coriander, cheese and sour cream.
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Author:Admin
Published: 11/20/2023 10:39 PM
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